16 Nov, 2020
11.16.20
Metcon
200m Run
90 secs/side Couch PNF Stretch
Then complete 2 sets of:
8/side RNT KB Front Rack Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
15 Banded Pull Aparts
5 Hang Squat Cleans – build through the two sets
90 secs/side Couch PNF Stretch
Then complete 2 sets of:
8/side RNT KB Front Rack Reverse Lunges (down in 2 secs)
30 sec Banded Squat Hold
15 Banded Pull Aparts
5 Hang Squat Cleans – build through the two sets
Metcon
Every 30 sec for 4 mins (8 rds):
1 Straight Leg Box Jump
1 Straight Leg Box Jump
Use plates here if boxes are too high
Hang Squat Clean + Push Jerk + Split Jerk (Every 2 mins for 10 mins (5 rds): 2 + 1 + 1)
Perform the listed movements as a complex
Work with 75-80% of your 1RM through all sets (no building). Take time before to build to working weight.
Hang Squat Clean + Thruster (Every 2 mins x 8 mins (4 rds): 6 reps)
Perform the Hang Squat Clean followed by a Thruster without putting the bar down
Build to a heavy 6 rep for the day. Reps are to be performed unbroken!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5/side Back Rack Lunges (#)
5 Barbell Sumo Deadlift High Pulls
5 Bar Facing Burpees
5/side Back Rack Lunges (#)
5 Barbell Sumo Deadlift High Pulls
5 Bar Facing Burpees
# – you should use the heaviest weight achieved in your Hang Squat Clean Thruster.
On the SDHP put your hands at shoulder width or just inside.
This is very short, go as hard as possible on this one!
On the SDHP put your hands at shoulder width or just inside.
This is very short, go as hard as possible on this one!
Metcon
IN CLASS CORE WORK (if time allows)
Complete 2 sets of:
30 sec/side Kneeling Paloff Hold
1 min/side Side Plank
Rest 90 secs
Complete 2 sets of:
30 sec/side Kneeling Paloff Hold
1 min/side Side Plank
Rest 90 secs
Metcon
Optional Extra Work
AMRAP x 10 mins:
3 x 25ft HS Walk / 3 Wall Walks
50ft Sandbag Bear Hug Carry (200/150)
